Wednesday
Warm-Up.
Banded Scarecrow x 30 seconds each position
Banded Hamstring Flossing x 30-60 seconds each side
Reverse Snow Angels x 15-20 reps
Jefferson Deadlifts x 5-10 reps
Followed by…
Then…
A.
Every 90 seconds, for 6 minutes (4 sets):
Hang Clean x 2 reps @ 65-70% of 1-RM Clean
Rest 60 seconds, and then…
Every 90 seconds, for 9 minutes (6 sets):
Hang Clean + Clean @ 75-85% of 1-RM Clean
B.
Every 4 minutes, for 16 minutes (4 sets) for times of:
20/15 Calories of Rowing
5 Cleans @ approximately 70-75% of your 1-RM
Warm-Up.
Banded Scarecrow x 30 seconds each position
Banded Hamstring Flossing x 30-60 seconds each side
Reverse Snow Angels x 15-20 reps
Jefferson Deadlifts x 5-10 reps
Followed by…
Two sets of:
Med-Ball Squats x 10 reps
Med-Ball Rotational Throws x 10 reps (left)
Med-Ball Rotational Throws x 10 reps (right)
Med-Ball Deadlifts x 10 reps
Med-Ball Alternating Step-Ups x 10 reps
Med-Ball Hamstring Curls x 10 reps
Then…
A.
Three to Four sets of:
Kettlebell Complex
10 Bulgarian Goat Bag Swings
10 Single-Arm Kettlebell Presses (each arm)
10 Alternating Reverse Lunges with Goblet Hold
10 Single Kettlebell Thrusters (hands on horns)
Rest 2 minutes
B.
Every 4 minutes, for 16 minutes (4 sets) for times of:
20/15 Calories of Rowing
10 Dumbbell Burpee Deadlifts
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